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How to Get Rid of Back Fat

Back Muscles

It’s called “love handles” but there is nothing lovely about it. The fat stationed at your backsides are easy to form and yet very hard to lose. You have to do a lot of things – working out and dieting – in order to melt the fat away.

But then again, if there is a will, there is a way. All your efforts will not be in vain as long as you have the discipline to continuously do what you are supposed to do and that means proper nutrition and a kick-ass workout program.

Why do people have “love handles”?

Love handles are very common. It is not just about genetics, you know. If you have fat on your back, it means three things – your eating lifestyle is not on the healthy road, you may or may not have an effective exercise program and you lack muscle. You may be in denial about this but the fact remains, these three things being mentioned are true to the dot. Even if some men are into working out, they still have back fat. Why? They focus on other muscle groups, mostly in the front and forget about the back part muscles.

Is it possible to “fix” this problem?

Of course, it is never too late to create a program for your back part muscles. Certified personal trainers recommend combining cardio workout with HIIT and then some weights, one after the other. Are you confused?

Let’s say for today, you are performing your “chest and back” training. When you are pressing or pulling, right after that, you have to do a series of cardio movements. The combination of strength and circuit training will burn more calories, get your body lean and build muscle.

A very vivid example – first, do your chest workout (bench press). After the press, you go to the back workout (bentover lateral raise). At this time your upper body will feel hot and a bit tired but you must go on. Hop on the bike or treadmill and pedal or run as fast as you can for 2 to 3 minutes. Then, you can rest. Wow, that was a power combination!

5 workout tips in keeping your back flab-free!

1. You have to work out at least three to four times a week.
2. You need to do sets that contain higher repetitions per movement.
3. The ideal count per set and sets per movement – twelve to fifteen counts at four to five sets each move.
4. You need to feel the burn from count 10 onwards. There must be a feeling of muscles grinding, so to speak.
5. Start with 5-pound barbells. If it is too light, add some more. Don’t overdo it, though. You must start cringing at 10 and if that is the case, it means that your weights are just right.

5 tips on eating right!

1. Eating lean meats like fish, chicken, pork and beef is the only way to go.
2. Dark leafy green veggies and other crunchy vegetables must be in your daily diet.
3. You can eat carbs but you have to limit it at 3 to 4 servings a day and that carbohydrate-enriched food must be from whole grains too.
4. Don’t beat yourself up if you eat a too “fatty” or “sugary” overload food but as much as you can, you have to resist it.
5. You have to eat and be fit for life – not just for the time being. This must be your way of thinking.

Workout to get rid of that back fat, for good!

For the next 8 weeks, you have to target your back in order to get rid of that back fat. There will be two workout regimens which certified personal trainers recommended and you have to follow this diligently. This will be like circuit training with high repetitions. You can also rest after each set for at most 60 seconds and a two to three minute rest is required after each round.

Workout 1 (Monday and Thursday)

20 counts of Straight Arm Pull Down
15 counts of Incline Chest Row
15 counts of TRX Pull Ups
20 counts on each leg for Single Leg Crossover V-Ups
3 minutes of Stationary Bike
(1st minute full speed with 50% resistance, 2nd minute uphill mode with 80% resistance, then, the last minute back again to full speed with 50% resistance)

Do this whole circuit for three rounds.

Workout 2 (Tuesday and Friday)

12 counts of Regular Pull Ups
15 counts of Cable Pull Downs
15 counts of Seated Cable Row
15 counts of Renegade Row
20 counts of Sit Ups
3 minutes of Hill Run (or brisk walking) on Treadmill
(Each minute going faster or climbing higher)

Do this whole circuit for three rounds.